I did a different WOD I made up last night:
I started warming up with 22" box jumps & 30 lb snatch
I slowly bumped up the height each time and weight as well, using 15 + 10 reps
I did a lot of sets going from, 30,40,50, and then lots of sets with 60 lb d.b. and each time pushing up the height.
At the end I went up to pretty high, about 37-38" with 8 rebounding box jumps and 8 snatches
For the last few sets I bumped up a bit higher doing only about 6 single box jumps with no rebound.
I'm a bit sore in my calves and posterior and basically whole body from heavy pullups, heavy dips and now these explosive couplets.
Good Fun WOD

STRENGTH
Deadlift
warm-up
75x5, 90x5, 110x3

working set
130x3, 145x3, 165x3+ ((6) 1RM @197#)

Deadlift 5x10 @ 95#
Knee tucks 5x10

DU practice : total of 1 sad double under

Strength
Deadlift to the top of the knee, return to the floor, Power Clean, return to the hip, Hang Power Clean.
98# MAX

Wod

5 Rounds

Perform the complex three times through without letting go of the bar at 75% of your performed max

75# = 75%

Shuttle Sprint

Rest 1 minute between rounds

Score posted on the board is your weight used for the wod

105 min

A. SJSP
Week 2, day 3
10x3x70 kg

Event 7
For max reps:
3 Minutes of Shoulder to Overhead (205/135 lbs) > 40 kg
Immediately followed by…
Result: 28

Event 8
Three rounds for time of:
5 Squat Cleans (205/135 lbs) > 40 kg
50 Double-Unders
Immediately followed by…
Result: 7.19/10.19

Event 9
Four rounds for time of:
6 Ground-to-Overhead (155/105 lbs) > 35 kg
12 Chest-to-Bar Pull-Ups
Immediately followed by…
Result: 15.41/26.02

Event 10
Five rounds for time of: > 3
30 Wall Ball Shots (20/14 lbs)
15 Pull-Ups
Result: 16.55
Total time 42.57

6.3 miles
Ascent 2688 ft
Decent 1182 ft
Travel time 03:00:00
Pack Weight 40 pounds (no food, ate it all)

A.
Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes
I tried starting these out at 135, but that felt way too heavy today - ended up doing these at 105. I found these got simpler as time progressed, probably because I didn't have as good a warm-up as I wanted. As I moved the arms out, and got them straighter, I was able to get a bit more of a rhythm.

B.
Four rounds for time of:
115/75 lb. Hang Power Snatch x 10 reps
24″/18″ Box Jumps x 20 reps
My shoulders were not feeling too hot, and I couldn't get a number of reps going consistently, so I did 7 rounds for time of 5 HPS at 95lb, and 10 24" Box Jumps.

Not entirely sure why my cardio is going down, but it's time to bounce back.

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Complete 3 rounds. The stations are:
Wallball Shots: 20/14 pound ball, 10/9 ft target. (Reps)
Sumo Deadlift High-Pull: 75/55 pounds (Reps)
Box Jump: 20″ box (Reps)
Push Press: 75/55 pounds (Reps)
Row: calories (Calories)

Mile run rest 5 mins x 3

EMOM for 10
Dead lifts 5 reps
Box jumps 10 reps

For time
400 m run
50 squats
40 Kb swings
30 sit-ups
20 push-ups
10 dead lifts
400 m run

EMOM fr 10 mins
3 squat cleans 95/65
3 push press 95/65

3rds for time. All with weight vest 30lbs

5 Kbps press left
5 Kb press right
25 wall ball sit-ups
25 weighted step ups with plate

Mel 14:02
Matt 17:20